Strong Body Blog

2022.05.23. - hétfő

1. W-U (0-14’)

A. STRETCHING 5’

- LYING HAMS STRETCH

- TWISTED CROSS STRETCH

- BOX/WALL LATISSIMUS WITH PVC

B. AMRAP 4’

10 KNEELING THORACIC ROTATIONS

5 IN-OUT INCHWORM

10 DEAD-BUGS

10 BAND PULL-APARTS

C. AMRAP 5’

3 CLEAN&J @ADD W

10” DIP HOLD @BOTTOM

10” DIP HOLD @TOP

2. WOD (17-27’) TC:10'

GRACE_BENCHMARK WOD @NOTE YOUR TIME!

30 C&J @61/43

3. STR (29-47’)

SUPERSET 3X/ REST AS NEEDED

80% MAX STRICT RING DIP (BASED ON LAST WEEK)

5 BENT OVER ROW @PAUSE 1” TOP,

THEN

+8-10 REPS @CONT.

4. COOL-DOWN (50-60’)

2’ FORWARD FOLD

2’ PUPPY DOG

2-2’ CALF X-BALL SMASHING

2’ DOOR FRAME STRETCH

2022.05.21. - szombat

1. W-U (0-12’)

A. STRETCHING 4’ @<30" HOLD EACH

- WORLDS’ GREATEST STRETCH

- TWISTED LIZARD

- PUPPY POSE STRETCH

B. AMRAP 4’

10 HIP 90/90 ROTATIONS

10 TOE TOUCH TO OHS

20 ALT TOE TOUCH

C. AMRAP 4’

30” ROW @STOP AT CHEST

20” SU

5 WB

1 WALL WALK

2. WOD_2 PERSON TEAM

6X (EACH) 3’ AMRAP (14-50’)

20/16CALS ROW

20 WB @9/6

+MAX REP:

-ODD_DU

-EVEN_WALL WALKS

@RESTING PARTNER NOW WORKS (3’W/3’R)

3. COOL-DOWN (50-60’)

2’ SADDLE

2’ PUPPY

1/1’ PIGEON

1/1’ CALF SMASHING

1/1’ X-BALL DELTOIDS

2022.05.20. - péntek

1. W-U (0-12’)

A. STRETCHING 4’ @<30" HOLD EACH

- LYING HAMS STRETCH

- TWISTED CROSS STRETCH

- PIGEON

B. AMRAP 4’

10 OHS AT WALL

10 PVC PASSES

20” HS HOLD

C. AMRAP 4’

100M RUN

3 DL @ADD W

3 HSPU

2. PVC SNATCH DRILL (13-16’)

5 BTN PP

5 BTN PUSH J

5 HH DIP+ HIGH PULLS

5 HH PSN

5 PSN

3. PSN (18-33’) E90”

3X3 HH PSN

3X2 HPSN

3X1 PSN

*ADD WEIGHT BW HEIGHTS

4. WOD_FT (35-50’) TC:15’

20-15-10-5 @200M RUN AFTER ROUNDS

- DEADLIFT @102/70

- HSPU @DEF PLATE (5CM)

5. COOL-DOWN (53-60’)

1’ SEATED FORWARD FOLD

1/1’ THREAD THE NEEDLE

1/1’ LYING SUPINE TWIST

1/1’ BANDED SHOULDER DISTRACTION

2022.05.19. - csütörtök

1. W-U (0-12’)

A. STRETCHING 6’ @<30" HOLD EACH

- WORLDS’ GREATEST STRETCH

- PUPPY DOG

- PIGEON

B. AMRAP 6’

10 KANG SQ

10 ALT SIDE PLANK ROTATIONS

7M BEAR CRAWL

2. WOD_2 PERSONS TEAM / AMRAP 30’ (15-45’)

15M HSW

20 PULL-UPS

30 WB @9/6

40CALS SKI/ROW @DAMPER 3-4

3. COOL-DOWN (50-60’)

2-2’ X-BALL UPPER BACK / SCAPULA RELIEF

2-2’ X-BALL CHEST

1-1’ SINGLE LEG OLYMPIC WALL SQ

2022.05.18. - szerda

1. W-U (0-15’)

A. STRETCHING 6’ @<30" HOLD EACH

- LYING HAMS STRETCH

- TWISTED CROSS STRETCH

- FROG

- BOX/WALL LATISSIMUS WITH PVC

B. AMRAP 4’

10 ALT COSSACK SQ

10 ALT TALL PLANK HIP CIRCLES

10 SCAP PULLS

C. AMRAP 5’

3 FR SQ @ADD W

4 BBJO

10 KIP SWINGS

2. STR (17-33’)

FR SQ FOR LOAD

1X10 @68%/60”R

2X8 @73%/90”R

3X6 @80%/120”R

3. WOD (35-45’) AMRAP 10’

2-4-6…

- BBJO @60/50

- C2B

4. COOL-DOWN (50-60’)

2’ SADDLE

1/1’ TWISTED LIZARD

1/1’ THREAD THE NEEDLE

2’ PUPPY DOG

2’ OLYMPIC WALL SQ

2022.05.17. - kedd

1. W-U (0-12’)

A. STRETCHING 6’ @<30" HOLD EACH

- COUCH STRETCH

- TWISTED CROSS STRETCH

- HIP 90/90 ROTATION

B. AMRAP 6’

30” ROW @STOP AT CHEST

20” HOLLOW HOLD

30” WALKING LUNGES

6/6 SL RDL @NO WEIGHT

2. FOR TIME BENCHMARK (15-21’) TC: 6’

1000M ROW @FOR EVERYBODY; NOTE YOUR TIME!

3. EMOM FOR 20’ (25-45’)

1. 8 BAT WINGS + 10” SCAPULA SQUEEZE WITHOUT WEIGHT

2. 20/20” SPLIT POSITION HOLD @ DB(2) FR RACK

3. 8 DB(2) OH SIT-UPS + 10” HOLLOW HOLD @ WITHOUT WEIGHT

4. 12 HAMS CURLS @C2

4. COOL-DOWN (50-60’)

2/2’ PIGEON

1’ SEAL

2’ SEATED STRADDLE

1’ DOWN DOG

2’ MID BACK SMR

2022.05.16. - hétfő

1. W-U (0-15’)

A. STRETCHING 6’ @<30" HOLD EACH

- WORLDS’ GREATEST STRETCH

- SAMSON

- HIP 90/90 ROTATION

- BOX/WALL LATISSIMUS WITH PVC

B. AMRAP 3’

10 TWISTED CROSSES

5 INCHWORMS

10” RING DIPS HOLD AT TOP

C. AMRAP 6’

100M RUN

3 PC @ADD WEIGHT

10” RING DIPS HOLD AT BOTTOM

2. STRENGTH (17-30’)

MAX REPS OF RING DIP

IN 5 SETS

@ONCE YOU HIT YOUR MAX EFFORT, THEN COMPLETE 4 ADD. SETS

@PUSH-UP FOR BEGINNERS

3. WOD (34-45’)

FT (TC:11’)

30 PC @52.5/35

800M RUN

15 PC @70/45

4. COOL-DOWN (50-60’)

2’ FORWARD FOLD

2’ PUPPY DOG

2-2’ CALF X-BALL SMASHING

2’ DOOR FRAME STRETCH

2022.05.14. - szombat

A) 100m tiger crawl

*e30" (inc. 0:00) : 3 vups

B) AMRAP 10' /in duos/

80/80m partner carry

8/8 burpees over the partner (who's planking)

C) AMRAP 8' /in duos/

32 'WB' (to the partner, over the rig)

16 syncro sit-ups w/clap

D) AMRAP 6'

20 UGIG alt. DB Snatches

10 UGIG box jumps

E) 3 sets of:

- 30" zercher march @50/35

- 15 empty bar skull crushers

2022.05.13. - péntek

A) with easy pace:

- 20 cossack squats + halo (in the botttom pos)

@5/2,5plate

- 10/10 side plank k2e

- 20 plate kang squats

- 20 lying Y raises

B) Daily heavy Squat Snatch in 12'

,then 4x2x75%

C) 'Jackie' For Time:

1K rowin'

50 empty bar thrusters

30 pull-ups

TC: 10'

D) EMOM 12' - 4 sets

1) 12 bench presses @heavy

2) 15 biceps curls

3) 18 seated bnd btn pull downs

2022.05.12. - csütörtök

A) amrap 5'

- 20 butt kickers

- 5 walk outs

- 10 arch rocks

- 5/5 split squats

B) EMOM 50' - 5 sets

Odd Rounds:

1) 10/8 c abikin'

2) 20 alt. vups

3) 50" su's

4) 15 KBS @16/12

5) 12 wb

Even Rounds:

1) 10/8 c skiin'

2) 40 russian twists wo/weight

3) 1,5 round runnin' (corridor)

4) 15 KB SDHP @16/12

5) 12 box jump overs